Miƙewa Maraƙi Da Hannu Akan bango

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gastrocnemius, Soleus

Sakonni ga Miƙewa Maraƙi Da Hannu Akan bango

Thearara mai shimfiɗa da hannu a kan bango mai sauƙi ne tukuna da aka tsara don haɓaka sassauci, haɓaka ƙarfin tsoka, da hana rauni a cikin tsokoki maraƙi. Wannan motsa jiki yana da kyau ga 'yan wasa, masu gudu, ko duk wanda ya fuskanci damuwa ko rashin jin daɗi a cikin ƙananan ƙafafu. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa rage tashin hankali na tsoka, haɓaka aiki a cikin ayyukan jiki, da haɓaka lafiyar ƙasa gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Miƙewa Maraƙi Da Hannu Akan bango

• Sanya ƙafa ɗaya a gaba, kiyaye gwiwa gwiwa, ɗayan ƙafar kuma baya, madaidaiciya kuma a kwance a ƙasa.
• Sannu a hankali a cikin bango yayin da kake riƙe ƙafar ka ta baya madaidaiciya, diddige a miƙe a ƙasa, kuma ƙafar baya tana nuna kai tsaye gaba.
• Riƙe wannan shimfiɗar na tsawon kusan daƙiƙa 30, jin shimfiɗa a cikin maraƙi na ƙafar baya.
• Bayan lokacin ya ƙare, canza ƙafafu kuma maimaita aikin.

Lajin Don yi Miƙewa Maraƙi Da Hannu Akan bango

• Miƙa Ƙafa ɗaya a lokaci ɗaya: Mika ƙafa ɗaya a bayanka, ajiye shi a ƙasa. Ya kamata sauran ƙafarku ta kasance kusa da bango. Wannan yana ba ku damar mayar da hankali kan kowane ɗan maraƙi daban-daban kuma yana tabbatar da shimfiɗa mafi inganci.
• Kiyaye diddiginku a ƙasa: Kuskuren gama gari shine ɗaga diddigin ƙafar baya daga ƙasa. Wannan yana rage tasirin shimfidawa. Tabbatar cewa diddige naka ya tsaya da ƙarfi a ƙasa a duk lokacin motsa jiki.
• Tsaya Madaidaicin Baya: Wani kuskuren gama gari shine jingina cikin bango tare da zagaye baya. Wannan na iya haifar da ciwon baya. Tsaya bayanka madaidaiciya kuma kawai karkata gaba gwargwadon iyawa ba tare da lalata yanayinka ba.
• Rike kuma Maimaita: Rike shimfiɗar na kusan daƙiƙa 30

Miƙewa Maraƙi Da Hannu Akan bango Tambayoyin Masu Nuna

Shi beginners za su iya Miƙewa Maraƙi Da Hannu Akan bango?

Ee, tabbas masu farawa za su iya yin motsa jiki na Calf Stretch With Hands Against Wall motsa jiki. Motsa jiki ne mai sauƙi kuma mai tasiri wanda zai iya taimakawa inganta sassauci da kuma rage maƙarƙashiyar tsoka. Ga jagora mai sauƙi kan yadda ake yin shi: 1. Tsaya suna fuskantar bango tare da hannayenku a tsayin kafada da faɗin bangon. 2. Sanya ƙafa ɗaya a gaba, kusa da bango, ɗayan ƙafar kuma baya, ajiye shi madaidaiciya kuma danna diddige zuwa ƙasa. 3. Tsaya baya madaidaiciya kuma ku jingina cikin bango, jin shimfiɗa a cikin maraƙi na ƙafar baya. 4. Riƙe wannan shimfiɗar na tsawon kusan daƙiƙa 30, sannan canza ƙafafu kuma maimaita. Ka tuna, yana da mahimmanci a kiyaye motsin ku a hankali da sarrafawa don hana rauni. Idan kun ji wani zafi yayin motsa jiki, dakatar da nan da nan.

Me ya sa ya wuce ga Miƙewa Maraƙi Da Hannu Akan bango?

• Calan maraƙi tare da Hannu da Bent Gene: A wannan sigar, kuna tanƙwara gwiwa a gwiwa yayin da muke ci gaba da zurfafa tsoka a cikin ɗan maraƙin.
• Ƙarƙashin Ƙarƙashin Ƙafa Tare da Hannu a Kan bango da Ƙafar Maɗaukaki: Don wannan bambancin, za ku iya ɗaga ƙafarku a kan mataki ko toshe yayin da kuke ajiye hannayenku a bango, yana ba da damar yin zurfi a cikin tsokoki na maraƙi.
• Calple shimfiɗa da hannu a bango da kuma gaba, a cikin wannan sigar, kuna jingina jikinku gaba zuwa bango ba tare da matsar da ƙafafunku ba tare da matsar da ƙafafunku, yana ƙara yawan ƙafarku, yana ƙaruwa da ƙafarku maraƙi.
• Calan maraƙi tare da Hannu da yatsan yatsunsu: Wannan bambancin ya ƙunshi ɗaga da rage yatsunku yayin riƙe hannuwanku a bango, wanda ke taimakawa

Me suna da abin da ya sanya ɗaukehawa ga Miƙewa Maraƙi Da Hannu Akan bango?

• Lunges: Lunges suna aiki a kan ƙungiyoyin tsoka iri ɗaya kamar Calf Stretch, musamman ƙananan jiki ciki har da cinya da glutes, kuma ƙara wannan zuwa aikin yau da kullum na iya samar da cikakkiyar motsa jiki na ƙafa, inganta sassauci da ƙarfi.
• Downdar Downsar: Wannan yoga pose ba kawai fitar da wasu marayu ba kawai tare da hannaye, kafadu, da baya, samar da cikakken fa'idodin abubuwan da kuka shimfiɗa.